Description

High-protein lentil soup is a nourishing, hearty dish that warms both body and soul. This vibrant soup combines earthy lentils with fresh vegetables and aromatic spices, creating a flavorful meal that's perfect for chilly days or cozy nights in. Easy to prepare, it’s ideal for family dinners or meal prep. Each spoonful delivers comfort and satisfaction while fueling your body with essential nutrients.

Ingredients

Scale

1 cup green or brown lentils
1 medium onion, diced
2 carrots, diced
2 celery stalks, diced
3 cloves garlic, minced
1 can (14 oz) diced tomatoes
4 cups low-sodium vegetable broth
2 cups fresh spinach or kale
1 tsp cumin
1 tsp paprika
Salt and pepper to taste
2 tbsp olive oil

Instructions

Prep the veggies: Dice onion, carrots, and celery; mince garlic.
Sauté the base: Heat olive oil in a large pot over medium heat. Add onions and sauté until translucent (about 5 minutes). Add carrots and celery; cook until softened.
Add garlic and spices: Stir in minced garlic, cumin, and paprika; cook for 1 minute until fragrant.
Combine ingredients: Add lentils, diced tomatoes (with juice), and vegetable broth. Stir well and bring to a boil.
Simmer: Reduce heat to low; cover and simmer for 30–35 minutes until lentils are tender but hold shape. Stir occasionally.
Finish with greens: Just before serving, stir in fresh spinach or kale until wilted. Adjust seasoning with salt and pepper.

Prep Time: 15 minutes
Cook Time: 35 minutes
Category: Soup
Method: Simmering
Cuisine: American

Nutrition

Serving Size: 1 bowl (approx. 350g)
Calories: 240
Sugar: 4g
Sodium: 360mg
Fat: 6g
Saturated Fat: 1g
Unsaturated Fat: 5g
Trans Fat: 0g
Carbohydrates: 39g
Fiber: 15g
Protein: 12g
Cholesterol: 0mg

Keywords: For added protein, consider incorporating diced tofu or cooked chicken. Substitute lentils with chickpeas or beans for variety. Letting the soup sit overnight enhances its flavor.